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We have all been told to get plenty of fiber in our diets. However, many people do not know that fiber is not a vitamin, mineral, or nutrient. Fiber cannot be digested. Instead, it damages the cells inside the gastrointestinal tract as it passes through, which in turn causes the cells to repair themselves. Through the cells' automatic repair process, they release mucus which aids digestion and prevents constipation.

Not only does fiber regulate our digestive system, but it comes with several other healthy perks. Among these are lower rates of colon cancer, lower chances of type 2 diabetes, lower cholesterol, and lower risks of heart disease. Plus, eating more fiber can help you lose weight and prevent obesity!

Fruits and vegetables are the best natural sources of fiber, as well as bran, cereal, and whole wheat breads. Cooked black, kidney, pinto, and baked beans are some of the richest foods when it comes to fiber. However, beans are pretty high in calories. A small serving of baked beans with a burger or kielbasa is always a great idea.

High fiber veggies include artichokes, avocados, green peas and broccoli, all cooked. Spinach is also up there. Some others are low in fiber, such as corn, carrots, and potatoes, but contain small amounts. Eaten in combination or in large servings will provide decent amounts of fiber.

The fruits that are highest in fiber are pears, apples, and raspberries. The larger the fruit, the more fiber it contains, naturally.

Meats, poultry, and dairy products do not contain fiber. Seafood, like clams, scallops, shrimp, and tuna are all fiber-free. The great thing is that vegetables and some fruits compliment meat and poultry dishes very well.

Keep in mind that many high fiber foods have insoluble fiber (as opposed to soluble fiber). Both soluble and insoluble have the same benefits, but insoluble fiber absorbs water. This makes for softer stools, but can dehydrate the rest of your body. So whenever you eat high fiber foods, make sure to drink plenty of water. The dehydration can lead to constipation which would cancel out the main reason for eating high fiber foods.

There are several fiber supplements on the market today, including Benefiber, Metamucil, and Citrucel. There are also products made with large amount of fiber, like Activa, which is a high fiber yogurt. But these supplements cannot compare to naturally high fiber foods, which contain more than just the fiber.

Learn more about this author, Megan Deroche.
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